SSCMetcon – Fri, Jan 20
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
150m row/ski
2 rds:
10ea knee circles
10 little hops
10 big hops
8 alt box step up
150m row/ski
2 rds:
10 plank to downdog + heel pump
5ea sa kb dl
5ea sa kb swing
150m row/ski
2 rds:
10 ea scorpion
5 strict down worm up pushup+ 3 plank rocks
3 hand release pushups
150m row/ski
2 rds:
8 bootstrappers with med ball
5 med ball deadlift
5 med ball shrug
5 med ball front squats
5 tall med ball drops
5 med ball cleans
5 med ball push press
wod prep:
5 wall balls
5 box jumps
5 push-ups
5 kbs
5 med ball cleans
Chewbacca (Time)
For Time:
1k Row/Ski
50 Wall Balls (20/14lb)
50 Box Jumps (24/20in)
50 Push-ups
50 KB swings (53/35lb)
50 Med Ball Cleans
1k Row/Ski
Time Cap: 26 min
Stimulus:
Chipper today – which means you are just chipping away at the movements. Try for some big sets and quick rests – that being said heart rate will be elevated for a decent amount of time so pace yourself from the beginning.